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Elements High School Distance Running

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Notes from my presentation at the 2014 Cross-Country Coaches Association of Texas (CCCTA) in Austin.

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Elements High School Distance Running

  1. 1. Elements for sound High School Distance Running Jay Johnson coachjayjohnson@gmail.com
  2. 2. Elements for Sound HS Distance Running Develop the Aerobic Metabolism!!!
  3. 3. Build a culture of running Elements for Sound HS Distance Running Maintain athleticism Make their bodies strong Teach them to run by feel Long Runs Specificity Run with good posture Should they be lifting weights? 24-hour athlete “Simple Ain’t Easy.” Develop the Aerobic Metabolism!!!
  4. 4. % Energy ContributionEvent Aerobic Anaerobic Phosphate 800m 40% 55% 5% 1500m/Mile 50% 50% < 1% 3,000m 88% 12% < 1% 5,000m 93% 7% < 1% 8,0000m 95% 5% < 1% 10,000m 97% 3% < 1% Marathon 99% < 1% < 1% Three Metabolisms - Old School
  5. 5. Aerobic Anaerobic Phosphate 800m 60% 35% 5%? 1,500m 78% 22% 0-2% 3,000m 90% 10% 0-2% 5,000m 95% 5% 0-2% 400m - 33% Aerobic!!! Three Metabolisms - CurrentView
  6. 6. Aerobic Anaerobic Phosphate 800m 60% 35% 5%? 1,500m 84% 15% 0-2% 3,000m 90% 10% 0-2% 5,000m 95% 5% 0-2% 400m - 33% Aerobic!!! Three Metabolisms - CurrentView
  7. 7. Build a culture of running All good programs do this. I’m not the person to ask, but at the social tonight, you should ask about this before you start talking workouts.
  8. 8. Build a culture of running Elements for Sound HS Distance Running Maintain athleticism Make their bodies strong Teach them to run by feel Long Runs Specificity Run with good posture Should they be lifting weights? 24-hour athlete “Simple Ain’t Easy.”
  9. 9. Maintain the athleticism they brought with them to your program.
  10. 10. Lunge Matrix (LM) Dynamic Warm-up General Strength
  11. 11. If they are weak, make them strong Muscular strength is important, not only for fast running but for injury prevention. I’ve seen the Strake Jesuit boys handle almost all of the General Strength (GS) we teach at the Boulder Running Camps.
  12. 12. Teach them to run by feel.
  13. 13. Fartlek runs are the best way to teach this. You want them to crash and burn a couple of times.
  14. 14. Long Runs - Need to do, not Nice to do Build the duration of these runs slowly over the season and over a career. The runs should become progression long runs fairly early in the season, even if the length of the run isn’t that great. Posture is important - if they can’t maintain posture throughout the run then shorten the run.
  15. 15. Athletes must run with good posture Know what good posture looks like. Strengthen the posterior chain. Lots of General Strength and Mobility (GSM). Active Isolated Flexibility (AIF) - “Rope Stretching.” Body Lean is 1-2º forward; don’t lean over hips.
  16. 16. Specificity is key if you want athletes to race to their potential.
  17. 17. What is goal race pace for a 5k? Are you doing that? In a tactical 1,600m or 3,200m, what do they have to close in?
  18. 18. Specificity: Practice what you want them to do in a race.
  19. 19. When should you go to the weight room?
  20. 20. Progression of strength training Body Weight to Light External Weight to Weight Room Work
  21. 21. 24-hour athlete Get athletes and parents to value sleep and hydration as much as nutrition. Boulder Running Camps - “Your mom is wrong.”
  22. 22. Everything I shared here today is simple. “Simple Ain’t Easy.”
  23. 23. HighSchoolRunnigCoach.com Great Resource for coaches as the featured coaches are sharing everything they do with their teams. Some content will be free and some will be member’s only. Everything is free before June 30th.
  24. 24. Thank you. Any questions?

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